Sleep Better Now | Anxiety Release & Deep Mind Relaxation
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 29 April 2026
⏱️ 11 minutes
🧾️ Download transcript
Summary
Using deep mind relaxation and anxiety release techniques, former paramedic and clinical hypnotherapist Martin Hewlett guides you through a rhythmic "Sleep Ladder" to settle your nervous system and prepare your body for restorative rest.This session is specifically designed to help you release worry and rest your mind by signaling to the brain that the day is officially over.Inside This Episode:
- 00:00 - 01:25: Sleep Better Now Intro — Granting yourself permission to let go.
- 01:25 - 01:43: Clinical Authority — Meet your host, Martin Hewlett.
- 01:43 - 04:59: The Sleep Ladder — A rhythmic breathing technique to slow your heart rate.
- 04:59 - 08:18: Deep Mind Relaxation & Sleep Affirmations — Weaving peace into your subconscious.
- 08:18 - 09:12: 3 Night Tips for Better Sleep — Actionable steps for a balanced night.
- 09:12 - 11:00: Soft Outro — Fading into quiet and deep, healing sleep.
- "I give myself full permission to release the day and embrace this rest."
- "My bedroom is a sanctuary of peace and I am safe within this stillness."
- "I am not my thoughts. I am the calm space between them."
- "As my breathing slows, my mind finds its natural path to deep, healing sleep."
- "I am worthy of this rest and I wake up feeling renewed and balanced."
- The Brain Dump: Before laying down, write a to-do list for tomorrow to stop your nervous system from scanning for tasks.
- The 3-2-1 Rule: Stop eating 3 hours before bed, stop working 2 hours before, and engage the digital sunset 1 hour before sleep.
- The Gratitude Audit: Find three "glimmers"—small miracles from your day that made you smile—to shift your brain from survival mode into rest mode.
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Backing Music: Chris Collins
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Items I use for a more relaxed way of life :)
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Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.
Transcript
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| 0:00.0 | If you're struggling to sleep better now, or if racing thoughts are keeping you awake, |
| 0:07.0 | this session is your permission to let go. |
| 0:11.0 | We are going to focus on anxiety release and deep mind relaxation to help you release |
| 0:19.0 | worry and rest your mind. |
| 0:21.6 | You've done enough for today. |
| 0:24.6 | It's time to settle your nervous system and drift into a deep restorative sleep. |
| 0:31.6 | You deserve it. |
| 0:33.6 | My voice is here to guide you home. Welcome to calming anxiety. |
| 0:40.3 | I'm your host Martin. |
| 0:43.3 | As a clinical hypnotherapist and former paramedic, I understand the physiological need for deep rest. |
| 0:51.3 | This show is designed to help you find your centre. If you need deeper |
| 0:57.9 | recovery, come over and check out my anxiety circuit breaker course at calminganxiety.fm. |
| 1:06.1 | Now, let's prepare your body for sleep. I'll take it that you're in bed, restless, but wishing to drop off. |
| 1:16.6 | The lights are off. |
| 1:18.6 | The pillow is warm and comfy. |
| 1:21.6 | To sleep better now, we must signal to the brain that the day is over. |
| 1:28.7 | We'll use a rhythmic sleep ladder to slow your heart rate. |
| 1:33.4 | This is my personal favorite. |
| 1:37.2 | You start now. |
| 1:39.0 | You'll inhale for three seconds, hold for two, then exhale for five. If you get lost, just smile to yourself |
| 1:49.2 | for being human and then come back to the count. In for three, hold for two, then out for five. |
| 2:02.5 | As the mind and body relax slightly deeper, over the next few minutes we'll extend the count. |
... |
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